What is a Calorie?

What is a calorie? Do calories matter? What do all diets have in common, besides the fact that I have done literally all of them? They all work by decreasing your daily calorie intake. Why do some work for some people and not others? 

We will discuss that in another post, but for this one…let’s consider some basic science-backed nutrition principles about calories.

What is a Calorie?

Women tend to think a calorie is a thing they manage, but it’s actually a unit of measurement. So, what are we measuring?

Definition of a Calorie:

The measure of the energy content in food and the heat required to raise the temperature of 1g of water by 1 degree C. What does that tell us though? Well…It’s like any other form of measurement. Let’s take the mile as an example. 

There are different ways to travel a mile. You can walk a mile, run a mile, or drive a mile, but regardless, a mile is still a mile, and a calorie is still just a calorie. The calorie is just a unit of measurement that tells you how much energy a particular food is providing you.

The Perfect Analogy:

Now, managing financials provides a perfect analogy for understanding calorie balance. It’s like having a checking account, where maintaining, overspending, or underspending directly influences your balance. Calories work the same way.

To lose fat, you need the calorie output to exceed the calorie input by increasing physical activity, decreasing calorie intake, or combining both.

Let’s Breakdown What Contributes To Calorie Output:

When breaking down calorie output, we have four core contributors: 

Basal Metabolic Rate:

Basal metabolic rate is the calories you expend to stay alive and keep the lights on. It’s the energy it takes to pump your heart, take a breath, blink, etc. This is approximately 60% of the total calories you expend in a day.

Non Exercise Activity Thermogenesis (NEAT):

Non Exercise Activity Thermogenisis (NEAT) is a movement that is not intentional exercise and, in most cases, even unconscious. However, NEAT contributes more to energy expenditure than exercise. In general, NEAT contributes between 15-30% of a woman’s total daily calorie expenditure, while exercise typically accounts for between 5-10%. Some examples of NEAT are tapping a pencil, swinging your foot in a chair, pacing while talking on the phone, and walking from room to room as you move through your day.

If you run like the cops are after you for an hour every day to burn calories but then sit the other 15 hours, you aren’t doing yourself any favors from a calorie output perspective. It would serve you more to be consciously aware of how much you sit and move your body throughout your day.  

Exercise Activity:

Then comes intentional exercise, which, while necessary, may not contribute as much to calorie expenditure as you might think. Excercise is definitely beneficial, but it’s a support role in weight loss. The key takeaway? No matter the form of exercise, the aim is to increase movement in any way that fits your lifestyle.

Thermic Effect of Food:

Lastly, food’s thermic effect, especially proteins and fiber, plays a significant role in total calorie output, contributing around 10%. This is choosing foods that take calories just for the body to use the energy in those foods. Protein and Fiber both have a higher thermic effect than other foods. Choosing nutrient-dense whole foods to maximize this effect is a factor worth leveraging.

Conclusion:

In conclusion, while nutrition forms the cornerstone of managing your weight, supplementing your diet with consistent movement and mindful exercise can amplify your results. Remember, weight loss is not a linear journey; it’s about finding a sustainable balance that resonates with your lifestyle and preferences. Every day is an opportunity to increase your activity or refine your dietary choices slightly. You can just find the balance that works best for you.